MOBILITY + STRETCHING

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DESCRIPTION
20 MIN LOWER BODY MOBILITY ROUTINE Today I have something different for you to try. It’s a no-equipment leg day however the focus is more on movement and mobility rather than getting strong. For those of you who are used to working out with weights, I guarantee that this will be a challenge. You will need a bit of floor space to perform the routine so either clear out that living room or head to your local park or playground. Are you ready to get moving?

❤︎ Level: Beginner | Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 3
❤︎ Equipment: Floor Space

EXERCISES
◼︎STEP KICKS – 45 SEC | REST – 10 SEC
◼︎DUCK WALKS – 45 SEC | REST – 10 SEC
◼︎DUCK WALKS ARMS OH – 45 SEC | REST – 10 SEC
◼︎STEP KICK COSSACK SQAUT – 45 SEC | REST – 10 SEC
◼︎FROG JUMPS – 45 SEC | REST – 10 SEC
◼︎NEEDLE KICKS – 45 SEC | REST – 10 SEC
◼︎BABY CARTWHEEL – 45 SEC | REST – 10 SEC
◼︎  60 SECONDS REST BETWEEN ROUNDS

EQUIPMENT
◼︎Floor Space
Let’s go workout! ❤ Winter
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DESCRIPTION
Hi Team, Well, you asked for it. Not really but I’m giving it to you anyway. If you do any heavy upper body training or challenging bodyweight workouts you know that they can take quite a toll on your body. Also, the movement patterns can become quite repetitive which can also lead to some negative effects. Doing a weekly or bi-weekly workout like this can help alleviate some of those effects and keep your body primed and free from injury. Today’s workout focuses on the Upper Body we use movements and muscles that can often get overlooked with traditional training methods. Like any type of training, the secret is consistency you will start to notice the effects when you consistently add this workout to your weekly routine. I love doing it as a long warm-up before I hit my ring training. Give it a go and let me know what you think in the comments below.
 
❤︎ Level: Beginner | Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 1
 
EXERCISES
◼︎SHOULDER EXTERNAL ROTATION – 15 REPS | REST – 10 SECS
◼︎ SHOULDER INTERNAL ROTATION – 15 REPS | REST – 10 SECS
◼︎ HIGH SHOULDER EXTERNAL ROTATION – 15 REPS | REST – 10 SECS
◼︎ HIGH SHOULDER INTERNAL ROTATION – 15 REPS | REST – 30 SECS
◼︎ DUMBBELL FRONT RAISES – 18 REPS | REST – 10 SECS
◼︎ DUMBBELL LATERAL RAISE THUMBS UP – 18 REPS | REST – 10 SECS
◼︎ DUMBBELL LATERAL RAISE THUMBS DOWN – 18 REPS | REST – 10 SECS
◼︎ BANDED ELBOW PRONATION – 15 REPS | REST – 10 SECS
◼︎ BANDED ELBOW SUPINATION – 15 REPS | REST – 30 SECS
◼︎ DUMBBELL WRIST FLEXION – 15 REPS | REST – 10 SECS
◼︎ DUMBBELL WRIST EXTENSION – 15 REPS | REST – 10 SECS
◼︎ SHOULDER INLOCATES + DISLOCATES – 12 REPS | REST – 10 SECS
◼︎ BAND CROSS PULLS – 12 REPS | REST – 30 SECS
◼︎ BAND FRONT PULLS – 15 REPS | REST – 10 SECS
◼︎ BAND PULL BACKS | – 15 REPS | REST – 10 SECS
◼︎ BAND MALTESE PRESS – 15 REPS | REST – 10 SECS
◼︎ BENT OVER SHOULDER ABDUCTION – 15 REPS | REST – 10 SECS
 
EQUIPMENT
◼︎Bands & Dumbbells
 
Let’s go workout! ❤ Winter
DESCRIPTION
A quick and easy full-body stretch routine made for beginners. Great to do at the end of a workout or as an introduction to more advanced stretching routines.
WORKOUT
❤︎ Level: Beginner
❤︎ Duration: 10 Mins
❤︎ 1 Round

EXERCISES

WIDE CHILD POSE
Child’s Pose helps to stretch the hips, thighs, and ankles while reducing stress and fatigue. Begin by kneeling on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips. Arms long out in front of your forehead resting on the mat. Take a few deep breaths in and out through your nose to relax.

COBRA
Make sure you don’t let your head completely fall back. Look upward and lift from the front of your chest rather than from your chin. Next, press through your arms to open the front of your body as much as you would like. This is also great if you have a sedentary lifestyle which causes a tight chest, weak upper back, and bad posture.

CAT-COW
Cat/Cow Pose helps to undo that stiffness from your pelvis, back, shoulder, or neck. Start with knees hip-distance apart and your hands will be directly under, or slightly in front of, your shoulders. Exhale into Cat by curling your pelvis under as if you were drawing your tail between your legs. Pull in your lower abdomen as you curl your tailbone under. Inhale into Cow Pose by arching your back releasing your belly towards the floor bringing your head to look either forward or up.

SPIDER LUNGE + ROTATION
This is a favorite as it is a total-body dynamic stretch that serves to improve the mobility of the hip flexor, quadriceps, adductor, thoracic spine, and shoulder. From a push-up position step forward with your right foot so that your knee forms a right angle. Try to extend the back leg to straight.  Drop your hips back down and raise the same arm as the forward leg twisting back until your feel a tight stretch. Use the opposite hand to press into the floor for balance.

HIP FLEXOR + REACH 
Use a cushion under the knee if needed. Begin by extending the foot out further than your knee making sure that it remains in line. Posteriorly tilt your hip meaning “tuck your tailbone under” to open up the hip joint and the low back. Slowly raise the same arm as the hip flexor being stretched to include the psoas and increase the stretch through the hip flexors. 

SEATED HAMSTRING
Sitting on the floor extend one leg keeping the knee straight by tensing your quad. Lean forward keeping a straight back. The shoulders and neck should be relaxed as you bend forward from the waist. Draw your core in and exhale to go increase the depth of the stretch. If you cannot reach your feet trying using a resistance band or towel. 

LYING GLUTE
Lie on your back with knees bent, then cross the right ankle over the left knee. Lace fingers behind the left hamstring, then gently pull the left leg toward you to activate the stretch on the right side. Hold the stretch for 20 seconds keeping the upper body flat against the floor. Relax, then switch sides.

STANDING QUAD
This is probably the most common quadriceps stretch. Begin with the knee bent and the thigh positioned in front of the body. Use a chair or wall for balance. This places the foot under the hip making it easier to reach. From this position, the key is to gently pull up on the foot to take the slack out of the quad. While maintaining tension bring the thigh into extension until they feel a comfortable stretch. 

CHEST 
Begin by interlocking your fingers behind you near your butt. Your back should still be straight. Exhale as you lift your hands and pull your shoulders back. 
Try pinching your shoulder blades together. I like to lift and lower my arms as well as holding the position. This stretch can also be done sitting at your desk.

DELTOIDS
Stand with feet about hip-width apart. Position one arm across your chest with your elbow slightly bent. Grasp just above your elbow with your other hand and push your elbow towards your chest. Only push gently until you feel a stretch. Gently apply more pressure to the stretched arm to increase the stretch.

EQUIPMENT
◼︎ Yoga Mat

Let’s go workout! ❤ Winter
 
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